Equipment Needed: Med-heavy DBS (pushpress, woodchops, close to wide chest press, high pull) Med DBS (piston press Light DBS (front to lat raise, around the worlds)
5 min round: goal is 2-3 sets
- Single arm push press (rt side) x 10 (Med-heavy DB)
- Wood chops (rt side) x 10 (Med-heavy DB)
- Repeat on the other side
6 min Ladder down: 12,10,8,6.4
- Downdog pushups
- Boat pose chest press (Med DBS)
- Bent over front to lat raises (Light DBS)
Timed rounds: 30 sec/ 10 sec rest x 4 rounds = 6 min
- Regular chest press to close grip chest press (Heavy DBS)
- Narrow to wide plyo pushups
- Kneeling piston shoulder press (Med DBS)
5 min round: goal is 2-3 sets
- High pull from the ground x 5 (rt arm) (Heavy DB)
- 1 arm snatch (rt) (Heavy DB)
- Repeat on high pull/snatch left
- Rev flys (light DBS) x 15
Leave A Comment